Boss Transformations in Maroochydore, Queensland | Medical and health

Boss Transformations

Locality: Maroochydore, Queensland

Phone: +61 437 724 782

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• Medical and health
• Alternative & holistic health service
• Coach
• Fitness trainer
• Nutritionist

25.01.2022 So it turns out you shouldn’t pick oats up by the corner of the bag

23.01.2022 It doesn’t matter what method you prefer - metabolic nutrition, keto, fasting, calorie counting.whatever.none of that is worth a pinch of shit without ! If you do not (or cannot) apply and stick to the principles set out in your chosen nutrition method you have zero chance of maintaining any results you might achieve. ZERO!... This is why the Rule of Proximity is so important. In simple terms, whichever food is closest and easiest to access, you will eventually eat it. So it stands to reason, if those food choices are poor your results will be poor. On the flipside, if you set aside a couple of hours each week (whether it’s one session or spread over a few smaller bursts) to ensure you have a supply of delicious, healthy meals available then you will be on the fast track to the lean, healthy body you’ve always dreamed of. Pick 1 x new recipe and get in that kitchen!

23.01.2022 Healthy eating can be complicated or easy. The choice is yours! If you want to make it difficult you can: drastically cut your calories and exercise way too much... avoid entire food groups keep yo-yoing after jumping from one unsuccessful diet to the next monotonously track macros or calories eat healthy during the week and go completely off the wagon on weekends eat the same old rubbery chicken breast and steamed broccoli everyday If you want to make it simple you make sure your diet is predominately whole foods, in particular LOTS of different fruits and vegetables and sufficient protein. Carbs are not the enemy either...timing is important but once you know those little tricks it’s actually very difficult to overeat. Yesterday I filled 2 baking trays with vegetables and roasted them and served that up with some leftover beef cheeks from the weekend. Today I reheated the extra roast veggies (because ALWAYS cooking extras is a massive key to success) and served that with some tasty Moroccan chicken breast fresh off the bbq. Both simple meals that took next to no time to prepare but lots of flavour and variety. So what will you choose? The complicated option or the easy one?

22.01.2022 With our Covid Safe Plan finally signed off Goodlife Maroochydore has been given the green light to reopen from Midday tomorrow (Fri 5th June). As mentioned in one of my previous posts, there will be a booking system in place for at least the next little while so if you're a GL member check your inbox (and junk folder too just in case). You should have an email outlining how it all works and a link to book your session in. Bookings are ESSENTIAL! No booking, no workout!... Can't wait to see you there!

22.01.2022 Full disclosure - 2 x footy grand finals and a major UFC event this past weekend...being a sports fanatic I let my hair down a bit more than usual. A healthy, balanced lifestyle should allow room to indulge here and there without any guilt or need to punish yourself afterwards. But by the same token, if you think getting buck wild EVERY weekend and grinding yourself into the dirt with extra workouts the following week will lead to great results the only person you...’re kidding is yourself Enjoy yourself in moderation but it’s consistency over the long term, not small bursts of perfection in the short term that will get the job done.

21.01.2022 ’ . ' . A big round of applause for Ash. In a little over 6 weeks she’s started to do exactly that. She was lacking confidence to begin with but step by step she’s implemented the lifestyle changes required to not only get the results she wants in the short term but keep them in the long term too.... ! .... ... ? NO - Just 2 x 45 min strength training sessions and 2 x 20-30 min intense cardio sessions per week ... / / / / / ? NO - she ate when she was hungry with a focus on high quality whole food / ingredients she enjoys (plus room for a treat here and there as well) ... ? NO - In fact the perfection mindset is one thing we’ve been working to change with Ash and she’s been coming along in leaps and bounds! Perfection is not only impossible but it’s completely unnecessary and chasing it only leads to one thing - disappointment! So bravo Ash! You’ve done a fantastic job so far. Let’s finish an otherwise challenging year off with a bang!

20.01.2022 ' ! Well at least I've been waiting for anyway! Goodlife Maroochydore reopens this Thurs, 4th June! ... A booking system will be in place, at least for the next little while so GL members will receive an email shortly outlining how it all works - including time restrictions, booking limits, training spaces available, direct debits etc. If you're not a member and the whole Covid Iso lifestyle has got you thinking you need to step up your health and fitness then I'd be more than happy to organise a complimentary PT session and share my best pro tips! Drop me a line in the comments below or send me a PM to book in!

20.01.2022 Almost back to business as usual! No bookings required except group fitness as of midday tomorrow. If you’ve been trying to figure out the best place to get started again I have 4 spots left for a FREE health consultation. DM me or comment Yes below!

20.01.2022 Terrible business these Sunshine Coast winters hey, mate?

18.01.2022 I reckon I’ll keep her around An epic homemade chicken caesar salad (with slight twist) by my talented girlfriend. She used greek yoghurt, lemon juice and EVOO for healthier dressing, nitrate free bacon plus some roasted fennel to boost the plant food content. ... We love anchovies so she added them but left the croutons out. Admittedly we both forgot about the poached eggs until it was almost gone......oh well......next time. We’ll definitely keep this one on the favourites list though!

16.01.2022 SMALL GROUP FITNESS Starting Tues 14th July! CLASS SIZES LIMITED TO 8! DON'T MISS OUT! ... TUES - 6am & 6pm THUR - 6am & 6pm - High intensity group fitness - HIIT, Strength & Conditioning, Circuits, Self Defence and more... - Intense 30min workout - guaranteed to burn more energy in 1/2 the time - First session FREE! - 11 spaces remaining - SPECIAL OFFER - $35/wk (2 x sessions) for next 5 people only! - Leave a "Keen" below or drop me a DM to register!

15.01.2022 Patience! Persistence! Consistency!

15.01.2022 Do you need to be perfect or eat rabbit food to get great results? No! But you can’t out train a bad diet! Consistency not perfection!

14.01.2022 The flip: shit house....5/10 Taste: solid 9/10 Throwing in some leftover turkey burgers to boost the protein content was the right move ... turkey burger eggs onion tomato mushroom spinach cheese

14.01.2022 When it comes to nutrition one of the most powerful influences on our behaviour is the Rule of Proximity. Basically we humans will eat whatever is closest and easiest to access. When you only have shit choices available, you’ll eat shit food. ... Conversely, having a steady supply of delicious, healthy meals available day in, day out makes success inevitable. Some of this week’s creations: Chicken & veg omelette Roast chicken breast & stir fry veg Slow cooked beef cheeks Roast sweet potato & pumpkin Turkey burgers Pork mince bolognese

14.01.2022 We both love pokè bowls but they’re never filling enough whenever we buy them. So we made our own... Saturday lunch done right!

14.01.2022 Broadening my taste horizons with a new recipe to keep that plant food intake nice and high! Eggplant, tomato and onion stew 1 med diced eggplant ... 2 small diced tomatoes 1 small diced onion 170g tomato paste 1 tsp cumin 1 pinch cayenne pepper 1 tsp salt cup water Combine in a pot/saucepan and bring to boil Reduce to simmer and cover for 20-25min (or until eggplant is tender) It might seem simple but why overcomplicate healthy eating? Fast and delicious is the key!

13.01.2022 Small Group Training @ Goodlife Maroochydore We’re off to a great start with this fitness reboot. In coming weeks we will transition to the self defence fitness classes But in the meantime if you’re keen to get the ball rolling again I have a couple of spaces remaining in my morning and evening sessions ... Tue 6am & 6pm Thu 6am & 6pm High intensity, 30 min sessions. First class is on me! Goodlife memberships are essential but hit me up for more information on our current offers!

13.01.2022 While recent times have made things more difficult for many of us the fact that some people continue to prioritise material/trivial things above the most important thing of all (health) has not. While lockdown continues for some and restrictions begin to ease for others, now is the perfect time to reassess those priorities. Will you finally start to put yourself first?

12.01.2022 Really starting to feel strong again. Almost back to pre-lockdown weight on the leg press (220kg today...20kg to go). Wanna know something though? I had to start back on 100kg when the gym reopened a few weeks ago. Knee and ankle issues meant I hadn’t trained legs for about 4 or 5 weeks leading up to that. I felt weak AF!... It was a bit demoralising but instead of sooking or throwing in the towel I decided to stick with what I know. I knew if technique and range of motion were my main priority and I trained with intensity, the weights were guaranteed to go up. My point is worrying about what you don’t have or can’t do will get you nowhere. If you focus on what you can do ....and do it consistently, success is inevitable!

11.01.2022 Small group training off to a cracking start! 4 brave souls kicked off this fitness reboot with a simple but challenging Tabata session! Mtn climbers ... Ball slams Bicycle crunch Shoulder taps KB swings Sit outs Squat pulse If you’re looking to get things back on track after ISO I have 8 spots remaining. 2 of those spots are at the DISCOUNTED RATE of $35 p/wk. First session is on the house so jump in NOW before you miss out!

11.01.2022 If you’d asked Noni if she thought she’d ever crack 100kg when we started she would’ve said no! Yet here we are. Week 6 of her first 12wk program and not only did she crack it, she smashed it! I had to add another 5kg for her 2nd set! Well done Noni! It’s the small wins that add up to big wins! You’re on track for an outstanding first program!

10.01.2022 Using a scale to determine how healthy you are is like using a thermometer to determine how tasty your food is. Weight is one tiny part of a big picture! - Dr Spencer Nadolsky, Obesity Specialist Physician 3 better ways to measure your progress:... Before & After photos (Gold standard) How your clothes fit Measurements Stop obsessing about an arbitrary number on the scales!

08.01.2022 I’ll just leave this here...

07.01.2022 WE'RE BACK on the Sunshine Coast! COBRA Child Abduction Prevention - Maroochydore CWA Hall WHAT: ... This 2 hour course teaches children: - Good stranger vs Bad stranger - Awareness - Making an emergency call - Causing a commotion - Common predator lures - Safe distances - Vehicle abduction - Verbal role playing scenarios - Physical techniques - Simple, fun and easy to learn Recommended for children aged 5-12 y.o. Sat, 21st Nov 2020 @ 10am VENUE: Maroochydore CWA Hall 104 Memorial Ave Maroochydore, Queensland 4558 Booking link in comments below! Can't wait to see you there!

07.01.2022 CONVERSATION STARTER: Lockdown restrictions Social distancing Willful misrepresentation of Covid statistics by the media... Alarming haste of our alleged leaders rolling out a vaccine with major question marks over it already Yet: Virtually zero conversation or action from these same authorities about what we can do to bolster our physical health as well as reverse the sharp rise in adverse mental health issues, domestic violence and suicides. It’s just my opinion and I am grateful every single day that Qld is fairing better than the southern states but I strongly believe restricting access to gyms and physical activity in general is the least of our worries. In fact I think it’s part of the solution. What do you think?

06.01.2022 I am constantly looking for ways to level up and become a better coach and so far this book has been a real eye opener when it comes to improving mobility and injury prevention. It’s a LOT of information to digest but it’s easy enough to understand and this is exactly the sort of thing I love to nerd out on. Anyone else found a good book lately?

06.01.2022 True story! Just ask my clients how much my eye starts to twitch when someone doesn’t clean up after themselves at the gym

05.01.2022 Broaden your horizons as they say. Trying a new chicken soup recipe I haven’t made a lot of soup before so here goes nothing!

05.01.2022 As many of you know Glenn and I run COBRA Self Defence Australia. Our award-winning Child Abduction Prevention course is the foremost child safety program in the country and is taught internationally too within the COBRA organisation. Not only did Glenn personally develop the course but he wrote a book around it as well. That book is FREE on Amazon until Tues.... See the links in the post below. Please help us make this book a #1 seller!

04.01.2022 First legit boxing workout in quite some time. LOVED swinging some leather again but jumping straight into a 1hr session had me in Struggle Town by the end. Zero regrets though! If it doesn’t challenge you it won’t change you. ... Awesome workout. Thanks Noosa Box Office

04.01.2022 ! @Goodlife Health Club Maroochydore... - ! - High Intensity Group Fitness - HIIT, Strength & Conditioning, Circuits, Self Defence and more... - Intense 30 min workout - guaranteed to burn more energy in 1/2 the time - First session ! - spaces remaining - - $35/wk (2 x sessions) for next people only! Leave an "I'm in" below or send me a DM for more details

03.01.2022 I could make any number of excuses to avoid doing food prep right now but that’s all they’d be....excuses. Letting any one of those excuses get in the way means I’m failing to put the most important thing first - ME! Other than time our health is our most precious resource. It MUST be a top priority. ... No matter what your other priorities are - kids/family, work, assignments etc etc....if you’re not carving out a small handful of hours each week to take care of your health and fitness, all these other things you’re telling yourself are more important will suffer down the track too when your health is failing you. Approx 3hrs of intense exercise and roughly 2-3hrs of food prep per week is all it takes. A grand total of 6hrs out of the 168 we all get each week. And before anyone comments You don’t understand, I have to [insert excuse here].......save it! We ALL have busy lives for one reason or another. I’ve worked with many different people from many different walks of life - parents, executives, business owners etc....and those that get the best results all have one thing in common. No matter how busy they are, they make time! They put themselves first so they can take care of all their other major responsibilities to the best of their ability. It’s all a matter of priorities. Are you putting yourself first?

03.01.2022 Week 9 of 12 is underway for Neil and he’s back to ripping 100 kegs off the floor That technique is looking silky and a cheeky extra rep for good measure! Well done mate!

01.01.2022 Feeling flat? Constantly having to drag your arse to the gym? Or even skipping workouts altogether because you’re running on empty? Questionable ingredients aside, trust me when I say an extra scoop of pre workout or even an extra shot of espresso in your coffee will do FUCK ALL to fix the problem. Sure we all have days where we feel a bit flat but if this is happening on the regular it opens up some much more important questions.... How can you improve your sleep quality? What can you improve with the quality of your nutrition? Are you eating enough for the intensity and volume of training? Are you overtraining / under recovering? Have you been drinking enough water? Has something happened recently that’s increased your stress levels? Addressing even JUST ONE of these main pillars - sleep quality, nutrition, exercise volume and selection, hydration and stress management, will be waaaaay more beneficial than any supplement or stimulant could ever hope to be. Now imagine if you incrementally, step-by-step improved all of these areas? How amazing and full of energy do you think you’d be then? If that’s something you’d like help with, I’m only a call or PM away. Point of the story is though, fix the root cause, not the symptoms!

01.01.2022 Stop pissing Thomas and I off with your bullshit ...